Season 23/24 2023 London (3243) HYROX PRO (437) Men (321) Leenders Ashley

Leenders Ashley Hyrox Result

Dive into this athlete’s performance at 2023 London using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 252 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #203003 01:36:13 34th in AG | Top 79.1% 260th | Top 81.0%
-04:57
39:58
Run Total
-00:36
05:00
Avg. Lap
-01:06
03:29
Best Lap
+06:36
50:35
Workout Total
+00:50
06:19
Avg. Workout
-01:36
05:45
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Pro Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 252 athletes with similar finish time in Hyrox Pro Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 252 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Leenders Ashley's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Leenders Ashley's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 252 athletes with similar finish time in Hyrox Pro Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Leenders Ashley's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Pro Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Leenders Ashley's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 07:37. Check the detail of the improvement plan below.

02:26 Potential Improvement 31.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:26 08:19 to 05:53 31.9%
Sled Push 02:21 06:43 to 04:22 30.9%
Sled Pull 01:31 09:06 to 07:35 19.9%
Burpees Broad Jump 01:14 06:29 to 05:15 16.2%
Ski Erg 00:04 04:27 to 04:23 0.9%
Wall Balls 00:01 08:06 to 08:05 0.2%
Rowing 00:00 04:45 to 04:45 0.0%
Farmers Carry 00:00 02:40 to 02:40 0.0%
Run Total 00:00 39:58 to 39:58 0.0%

Splits Time

Leenders Ashley Perfect Race
Splits Total Average Total
Running 1 03:29 00:00 04:41 -01:12 00:00 +00:00
Ski Erg 04:27 03:29 04:23 +00:04 04:41 -01:12
Running 2 04:42 07:56 05:05 -00:23 09:04 -01:08
Sled Push 06:43 12:38 04:21 +02:22 14:09 -01:31
Running 3 05:15 19:21 05:39 -00:24 18:30 +00:51
Sled Pull 09:06 24:36 07:57 +01:09 24:09 +00:27
Running 4 05:13 33:42 05:44 -00:31 32:06 +01:36
Burpees Broad Jump 06:29 38:55 05:20 +01:09 37:50 +01:05
Running 5 05:18 45:24 05:48 -00:30 43:10 +02:14
Rowing 04:45 50:42 04:49 -00:04 48:58 +01:44
Running 6 05:09 55:27 05:40 -00:31 53:47 +01:40
Farmers Carry 02:40 01:00:36 02:44 -00:04 59:27 +01:09
Running 7 05:17 01:03:16 05:43 -00:26 01:02:11 +01:05
Sandbag Lunges 08:19 01:08:33 06:07 +02:12 01:07:54 +00:39
Running 8 05:39 01:16:52 06:33 -00:54 01:14:01 +02:51
Wall Balls 08:06 01:22:31 08:18 -00:12 01:20:34 +01:57
Roxzone 05:45 01:36:13 07:21 -01:36 01:36:13
Based on 252 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ashley Leenders had a solid performance in the Hyrox race in London, finishing with an overall time of 01:36:13. He achieved an overall rank of 260, placing him in the top 59% of 437 athletes. In his age group (40-44), he ranked 34th, placing him in the top 52% of 65 athletes. Ashley's total running time of 00:39:58 was particularly impressive, as it was 05:51 faster than the average. This indicates that Ashley has a strong running profile and should focus on maintaining and improving his running performance.

Segments to Improve


While Ashley performed well overall, there were several segments where he lost time compared to the average. These segments include the Sled Push, Sled Pull, Sandbag Lunges, Burpees Broad Jump, Wall Balls, and Farmers Carry. To improve performance in these areas, Ashley should focus on specific training strategies and techniques.

1. Sled Push:
Ashley took 03:11 longer than the average in this segment. To improve his performance, he should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his pushing power. Additionally, practicing proper technique and body positioning during the sled push will help him maximize his efficiency.

2. Sled Pull:
Ashley took 03:08 longer than the average in this segment. To improve his performance, he should work on building upper body strength and improving grip strength. Exercises such as rows, pull-ups, and farmer's carries can help develop the necessary strength. Additionally, practicing efficient pulling technique and maintaining a steady pace will help him improve his time.

3. Sandbag Lunges:
Ashley took 02:27 longer than the average in this segment. To improve his performance, he should focus on building leg strength and endurance. Exercises such as lunges, squats, and step-ups can help improve his strength in this area. Additionally, practicing proper form and maintaining a consistent pace during the lunges will help him improve his time.

4. Burpees Broad Jump:
Ashley took 00:29 longer than the average in this segment. To improve his performance, he should focus on building explosiveness and cardiovascular endurance. Exercises such as burpees, box jumps, and plyometric training can help improve his explosiveness. Additionally, practicing efficient form and maintaining a steady rhythm during the burpees will help him improve his time.

5. Wall Balls:
Ashley took 00:23 longer than the average in this segment. To improve his performance, he should focus on building leg and shoulder strength. Exercises such as squats, lunges, and shoulder presses can help improve his strength in these areas. Additionally, practicing proper form and maintaining a consistent pace during the wall balls will help him improve his time.

6. Farmers Carry:
Ashley took 00:12 longer than the average in this segment. To improve his performance, he should focus on building grip strength and overall endurance. Exercises such as farmer's carries, forearm curls, and hanging exercises can help improve his grip strength. Additionally, practicing efficient carrying technique and maintaining a steady pace will help him improve his time.

Strategies


During the race, Ashley should focus on maintaining a steady pace and avoiding burnout in the early stages. He has shown strong running abilities, so he should leverage this strength to gain an advantage. However, he should also ensure that he maintains enough energy and strength for the strength-based segments.

To improve his overall performance, Ashley should consider incorporating interval training and specific strength workouts into his training routine. Interval training will help improve his speed and endurance, while strength workouts will target the areas where he needs improvement. Additionally, practicing transitions between exercises and focusing on efficient movement will help reduce time spent in the roxzone.

Overall, Ashley has shown great potential and has the ability to improve his performance in the Hyrox race. By targeting specific areas for improvement and implementing the suggested training strategies and techniques, he can continue to excel in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Roberts Joe 2022 Birmingham 01:35:52
O Brien Neil 2024 World Championships Nice 01:36:14
Lee Hongyoon 2024 Incheon 01:36:05
De Torres Guerrero Pablo 2024 Madrid 01:35:58
Orrell Devin 2024 Dallas 01:36:09
Ryan Vincent 2024 Sports Direct HYROX London 01:36:31
胡 一枫 2024 Beijing 01:36:41
Harker Tom 2024 World Championships Nice 01:36:14
Eui Seop Lee 2024 Incheon 01:36:21
Koble Cody 2022 Las Vegas 01:36:04

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Manchester 01:27:27
2024 Rotterdam 01:29:06
2024 London 01:29:08

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